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14 Day Meal PlanGALLBLADDER ATTACK

www.honoryourcore.com @gallbladder.nutritionist

The content in this meal plan is written by Olivia Haas. The material presented is to help individuals progresstoward their health goals. It is not specifically tailored for those who have injuries, or other underlining healthproblems. I advise you to consult with myself as a nutritionist and physician prior to beginning this program. Pleasenote that this guide is for educational purposes only. Always consult with your doctor before making any changes toyour medication or supplementation.

DISCLAIMERHONOR YOUR CORE, HAAS LIFE WELLNESS LLC IS NOT A MEDICAL ORGANIZATION. YOUSHOULD NOT CONSIDER THE PROGRAM OR THIS DOCUMENTATION AS MEDICAL ADVICE OF ANYKIND, AND THE PROGRAM IS NOT INTENDED TO DIAGNOSE OR TREAT ANY ILLNESS, DISEASE, ORADVERSE MEDICAL CONDITION.

You should seek the advice of a physician or dietary consultant before starting any dietary program to ensure it issuitable for your specific dietary needs.

Honor Your Core does not suggest or represent that any of the programs have been approved for your individualuse by a physician or other medical professional. In addition, Honor Your Core does not guarantee the accuracy,completeness, or usefulness of any nutritional information of any meal or adopt, endorse, or accept responsibility forthe accuracy, completeness, or usefulness of any nutritional information regarding any meal.

PAYMENTS AND REFUNDSThe Client understands that all funds are due at the time of purchase via Stripe and are non-refundable.

PERSONAL RESPONSIBILITY AND RELEASE OF HEALTH CARE RELATED CLAIMSThe Client acknowledges that the Client takes full responsibility for the Client’s life and well-being, as well as the livesand well-being of the Client’s family and children(where applicable), and all decisions made during and after thisprogram.The Client expressly assumes the risks of the Program, including the risks of trying new foods, and the risksinherent in making lifestyle changes. The Client releases the Olivia Haas from any and all liability, damages, causesof action, allegations, suits, sums of money, claims and demands whatsoever, in law or equity, which the Client everhad, now has or will have in the future against the nutritionist, arising from the Client’s past or future participationin, or otherwise with respect to, the Program, unless arising from the gross negligence of Olivia Haas.

ARBITRATION, CHOICE OF LAW, AND LIMITED REMEDIESIn the event that there ever arises a dispute between Coach and Client with respect to theservices providedpursuant to this agreement or otherwise pertaining to the relationshipbetween the parties, the parties agree tosubmit to binding arbitration before the AmericanArbitration Association (Commercial Arbitration and MediationCenter for the AmericasMediation and Arbitration Rules). Any judgment on the award rendered by thearbitrator(s)may be entered in any court having jurisdiction thereof. Such arbitration shall be conductedby a singlearbitrator. The sole remedy that can be awarded to the Client in the event thatan award is granted in arbitration isrefund of the Program Fee. Without limiting the generalityof the foregoing, no award of consequential or otherdamages, unless specifically set forthherein, may be granted to the Client.This agreement shall be construedaccording to the laws of the State of [your state].In the event that any provision of this Agreement is deemedunenforceable, the remainingportions of the Agreement shall be severed and remain in full force.If the terms of thisAgreement are acceptable, please sign the acceptance below. By doing so,the Client acknowledges that: (1) he/shehas received a copy of this letter agreement; (2) he/shehas had an opportunity to discuss the contents with theCoach and, if desired, to have it reviewedby an attorney; and (3) the client understands, accepts and agrees toabide by the terms hereof.

TERMS OF USE:

This information is for education purposes only. It is not intended to treat, cure, or prevent any disease or substitute medical advice.

© 2020 HAAS LIFE WELLNESS LLC HONORYOURCORE.COM

Gallbladder Attack 2 Week Meal Plan- week 1Haas Life Wellness LLC

Hello! Welcome to your 2 week gallbladder attack meal plan! On the next pages, you will find a meal plan, grocery list and recipes I have gathered to fit your goals. Recipe TipsEvery recipe states the total number of servings and the total prep time so that you know how many servings the recipe creates, and how long it will take you to make it. Double up on recipes for more servings and enjoy leftovers for breakfast, lunch or dinner! Please do not reference recipe image when creating meals. I take time editing the recipes to make sure they fit your goals so please reference the ingredients and instructions list only. LeftoversAny meals shaded in gray mean that they are leftovers. Leftovers are great for saving time and keeping you prepared! Leftovers are great to enjoy for breakfast, lunch or dinner! HEALTH CLAIMS. HONOR YOUR CORE, HAAS LIFE WELLNESS LLC IS NOT A MEDICAL ORGANIZATION. YOU SHOULD NOT CONSIDER THE PROGRAM OR THE DOCUMENTATION AS MEDICAL ADVICE OF ANY KIND, AND THE PROGRAM IS NOT INTENDED TO DIAGNOSE OR TREAT ANY ILLNESS, DISEASE, PREVENT SURGERY OR ADVERSE MEDICAL CONDITION. You should seek the advice of a physician or dietary consultant before starting any dietary program to ensure it is suitable for your specific dietary needs. Honor Your Core, Haas Life Wellness LLC does not suggest or represent that any of the programs have been approved for your individual use by a physician or other medical professional. In addition, Honor Your Core, Haas Life Wellness LLC does not guarantee the accuracy, completeness, or usefulness of any nutritional information of any meal or adopt, endorse, or accept responsibility for the accuracy, completeness, or usefulness of any nutritional information regarding any meal.

It is EXTREMELY important all common Gallbladder Trigger Foods during this time:· Beef· Pork· Sausage· Eggs· Avocado· Nuts· Corn· Dairy + Cheese· Spicy foods

· Fried foods· Too much sugar Dirty Dozen: (recommended to always purchase these following produce organic)· Strawberries· Spinach· Kale· Nectarines· Apples· Grapes· Pears· Peaches

Olivia Haashttps://honoryourcore.com/ Haas Life Wellness LLC

· Peaches· Cherries· Tomatoes· Celery· Potatoes For questions, custom meal plans or additional 1:1 support please contact [email protected]


Gallbladder Attack 2 Week Meal Plan- week 17 days

Mon Tue Wed Thu Fri Sat Sun

Peach BuckwheatPudding-HYC




Overnight Oats withStrawberries-HYC



Banana OrangeGreen Smoothie



Detox GreenSmoothie

Detox GreenSmoothie

Detox GreenSmoothie

Detox GreenSmoothie

Celery Root Soup Celery Root Soup Roasted Garlic &Asparagus Soup-HYC

Roasted Garlic &Asparagus Soup-HYC

Slow Cooker Chicken& Wild Rice Soup



Blueberry AguaFresca-HYC




Cherry Agua Fresca-HYC



Beet Soup Beet Soup Beet Soup Slow Cooker ChickenSoup-HYC

Slow Cooker ChickenSoup-HYC

Leek & Fennel Soupwith Chicken

Leek & Fennel Soupwith Chicken

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Gallbladder Attack 2 Week Meal Plan- week 156 items

Fruits

1 1/2 Apple

3 Banana

5 1/4 cups Blueberries

3 cups Cherries

4 Lemon

3 1/2 Lime

4 Peach

8 Pear

3/4 cup Strawberries

Breakfast

2 cups Buckwheat Groats

Seeds, Nuts & Spices

1 1/2 Bay Leaf

3 1/8 tbsps Cinnamon

1 tsp Dried Chives

1 tsp Dried Parsley

1 cup Ground Flax Seed

1 1/4 tbsps Sea Salt

0 Sea Salt & Black Pepper

Frozen

1 1/2 cups Frozen Cauliflower

Vegetables

4 cups Asparagus

5 cups Baby Spinach

4 Beet

2 2/3 cups Butternut Squash

6 1/2 Carrot

1/4 head Cauliflower

4 2/3 stalks Celery

3 cups Celery Root

4 Cucumber

1 bulb Fennel

2 tbsps Fresh Dill

14 Garlic

1/4 cup Ginger

2 stalks Green Onion

16 3/4 cups Kale Leaves

3 Leeks

2 tsps Rosemary

1 Russet Potato

2 Sweet Potato

2 cups Swiss Chard

1 tbsp Thyme

1 White Onion

1 1/8 Yellow Onion

Boxed & Canned

6 1/2 cups Bone Broth

6 cups Vegetable Broth

2 1/4 cups Wild Rice

Baking

1/3 cup Honey

3 cups Oats

Bread, Fish, Meat & Cheese

1 1/16 lbs Chicken Breast

10 ozs Chicken Breast, Cooked

Condiments & Oils

2 tbsps Extra Virgin Olive Oil

Cold

1 1/3 cups Oat Milk

1 1/2 cups Orange Juice

Other

7 cups Coconut Water

1/2 cup Collagen Powder

1 1/4 lbs Collagen Powder

48 Ice Cubes

31 1/2 cups Water


Peach Buckwheat Pudding-HYC7 ingredients · 2 hours 10 minutes · 1 serving

Directions

1. Place the buckwheat groats in a medium-sized bowl and cover with water. Let soak forat least 2 hours, or overnight.

2. Drain and rinse the buckwheat and add it to a food processor with the milk, flaxseeds,collagen and cinnamon. Blend until smooth.

3. Add buckwheat pudding to a bowl and top with peaches and blueberries. Enjoy!

Ingredients

1/2 cup Buckwheat Groats (dry)

1/3 cup Oat Milk

1 tbsp Ground Flax Seed

1/8 tsp Cinnamon

1 Peach (sliced)

2 tbsps Blueberries

2 tbsps Collagen Powder


Overnight Oats with Strawberries-HYC8 ingredients · 8 hours · 4 servings

Directions

1. Add the water, oats, flaxseeds, collagen, honey, and cinnamon in a large container. Stirwell to combine. Seal and place in the fridge overnight, or for at least eight hours.

2. Store in the fridge until ready to eat. Serve with strawberries, blueberries and enjoy!

Ingredients

1 cup Water (unsweetened, plain)

1 cup Oats (Gluten free)

2 tbsps Ground Flax Seed

2 tbsps Honey

1 tbsp Cinnamon

1/4 cup Strawberries (chopped)

2 ozs Collagen Powder

1/4 cup Blueberries


Banana Orange Green Smoothie6 ingredients · 5 minutes · 1 serving

Directions

1. Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Ingredients

1 Banana (medium, frozen)

1/2 Apple (medium, peeled and chopped)

1 cup Baby Spinach

1/2 cup Frozen Cauliflower

1/2 cup Orange Juice (freshly squeezed)

1/2 cup Water


Detox Green Smoothie8 ingredients · 10 minutes · 2 servings

Directions

1. Place all ingredients together in a blender. Blend until smooth. Be patient! No one likesclumps in their smoothies. It may take 1 minute or longer to get a great, smoothie-consistency.

2. Divide between glasses and enjoy!

Ingredients

4 cups Kale Leaves

1 Cucumber (chopped)

1 Lemon (juiced)

2 Pear (peeled and chopped)

1 tbsp Ginger (grated)


1 1/2 cups Water

5 Ice Cubes


Celery Root Soup8 ingredients · 30 minutes · 4 servings

Directions

1. Combine all of the ingredients in a pot over medium-high heat and bring to a gentle boil.Reduce the heat to medium and continue to cook for 20 to 25 minutes or until thevegetables are tender.

2. Transfer the soup to a blender or food processor and blend until smooth. Add morevegetable broth or water to thin, if needed. Divide between bowls and enjoy!

Ingredients

3 cups Celery Root (peeled, cut into cubes)

2 stalks Green Onion (chopped)

1 Carrot (small, peeled and chopped)

1 Russet Potato (medium, peeled and cut intocubes)


1 tsp Dried Parsley

1 tsp Dried Chives

1/4 tsp Sea Salt


Roasted Garlic & Asparagus Soup-HYC8 ingredients · 50 minutes · 4 servings

Directions

1. Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.

2. Toss the asparagus, garlic, onion and cauliflower with the olive oil and arrange in aneven layer on the baking sheet. Season the vegetables with half of the salt then bake for35 to 40 minutes or until the vegetables have caramelized and the garlic is fork-tender.Flip everything halfway through to prevent burning.

3. When the vegetables are just about done, heat the vegetable broth in a pot on the stoveto a simmer. Add the spinach to the broth and stir to allow it to wilt.

4. To make the soup, transfer the warmed broth and spinach, the roasted vegetables andthe remaining salt to a blender. Blend until smooth and creamy, allowing space for theheat to escape. If the soup is too thick, add more broth until your desired consistency isreached.

5. Divide between bowls and enjoy!

Ingredients

4 cups Asparagus (trimmed, cut in half)

10 Garlic (cloves, peeled and cut in half)

1/2 Yellow Onion (cut into thick slices)

1/4 head Cauliflower (cut into florets)

1 tbsp Extra Virgin Olive Oil

1/2 tsp Sea Salt (divided)


2 cups Baby Spinach


Slow Cooker Chicken & Wild Rice Soup7 ingredients · 4 hours · 6 servings

Directions

1. Add the chicken, water, carrot, rice, salt, and bay leaves, if using, into the slow cooker.Cook on high for at least 4 hours or on low for approximately 6 hours.

2. Stir in the kale just before serving and adjust seasoning as needed. Remove bay leaves.Enjoy!

Ingredients

9 3/4 ozs Chicken Breast

7 1/2 cups Water

1 1/2 Carrot (medium, chopped)

1 cup Wild Rice (rinsed)

3/4 tsp Sea Salt

1 1/2 Bay Leaf (optional)

3/4 cup Kale Leaves (stems removed, chopped)


Blueberry Agua Fresca-HYC7 ingredients · 5 minutes · 2 servings

Directions

1. Combine all ingredients except ice in a blender. Blend well until smooth.

2. Divide ice into glasses, pour in the Blueberry Agua Fresca and enjoy!

Ingredients

1 cup Blueberries

1/2 Lime (juiced)

1 cup Coconut Water

1 cup Water

4 Ice Cubes (optional)


1/8 tsp Sea Salt


Cherry Agua Fresca-HYC7 ingredients · 5 minutes · 2 servings

Directions


2. Divide ice into glasses, pour in the Cherry Agua Fresca and enjoy!

Ingredients

1 cup Cherries

1/2 Lime (juiced)

1 cup Coconut Water

1 cup Water



1/8 tsp Sea Salt


Beet Soup13 ingredients · 1 hour · 6 servings

Directions

1. In a large pot, add the olive oil, onion and garlic. Saute until browned.

2. In another pot, bring 1 cup to boil, add chopped chicken breast. Boil until done. Remove,let cool and shred or throw in blender.

3. Add broth and vegetables to pot with onions. Bring to boil, reduce to simmer and steamuntil vegetables are softened to liking. Add chicken with stew

4. Divide the soup into bowls and top with fresh dill. Enjoy!

Ingredients

4 cups Bone Broth


1 oz Chicken Breast (shredded)

1 White Onion (diced)

2 Garlic (minced)

2 Carrot (peeled, chopped)

2 stalks Celery (chopped)

4 Beet (medium, peeled, chopped)

2 Sweet Potato (chopped)

2 cups Swiss Chard (chopped)

1 tsp Sea Salt

2 cups Water

2 tbsps Fresh Dill (chopped)


Slow Cooker Chicken Soup-HYC9 ingredients · 6 hours · 4 servings

Directions

1. Add all ingredients to the crock pot and cook on low for 6-8 hrs.

2. Once chicken is cooked through, transfer it to a large bowl and shred it with two forks.Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutesbefore serving. Adjust seasoning as needed.

Ingredients

2/3 Yellow Onion (diced)

2 2/3 stalks Celery (diced)

2 Carrot (medium, chopped)

2 tsps Rosemary (fresh)

5 1/3 ozs Chicken Breast (boneless, skinless)

Sea Salt & Black Pepper (to taste)

4 cups Water (or broth)

2 2/3 cups Butternut Squash

1 1/3 cups Wild Rice


Leek & Fennel Soup with Chicken8 ingredients · 40 minutes · 4 servings

Directions

1. Heat the water in a large pan over medium-high heat. Add the leeks and cook for eight to10 minutes or until the leeks have softened and wilted down. Add the garlic, thyme, andsalt and cook for another minute.

2. Add the fennel and the broth and stir to combine. Bring the soup to a boil and thenreduce and simmer for 15 to 20 minutes until the fennel is very tender.

3. Transfer the soup to a blender or food processor and blend until very smooth. Do this inbatches if necessary and add more broth to thin the soup if needed. Season the soupwith additional salt to taste.

4. To serve, divide the soup between bowls and top with warmed shredded chicken. Enjoy!

Ingredients

1/2 cup Water

3 Leeks (medium, trimmed and chopped)

2 Garlic (clove, minced)

1 tbsp Thyme (fresh)

1/4 tsp Sea Salt

1 bulb Fennel (large, chopped)


10 ozs Chicken Breast, Cooked (shredded)


Gallbladder Attack 2 Week Meal Plan- week 27 days

Mon Tue Wed Thu Fri Sat Sun



Sweet Potato &Turkey Hash-HYC

Sweet Potato &Turkey Hash-HYC




Golden Smoothie-HYC

Detox Green Juice-LV& GB

Golden Smoothie-HYC

Detox Green Juice-LV& GB

Golden Smoothie-HYC

Hummus & VeggiesSnack Box

Hummus & VeggiesSnack Box


Sheet Pan ChickenTeriyaki

Unstuffed CabbageRolls-pre

Baked Cod withGreen Beans &Carrots-oxalate

Spanish Chicken andRice

Baked Salmon

Roots & GreensMashup

Shepherd's PieBowls-HYC








Sheet Pan ChickenTeriyaki

Unstuffed CabbageRolls-pre

Baked Cod withGreen Beans &Carrots-oxalate

Spanish Chicken andRice

Baked Salmon

Roots & GreensMashup

Shepherd's PieBowls-HYC

Pan Seared Cod withCauliflower Rice-HYC

Steamed Asparagus-HYC

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Gallbladder Attack 2 Week Meal Plan- week 275 items

Fruits

5 Apple

1 1/2 Banana

5 2/3 cups Blueberries

3 cups Cherries

1/4 cup Lemon

2 Lemon

3 1/2 Lime

2 1/2 tbsps Lime Juice

1 cup Mango

2 Peach

3/4 cup Strawberries

Breakfast

1 cup Buckwheat Groats

Seeds, Nuts & Spices

1 tsp Black Pepper

3 1/8 tbsps Cinnamon

1 3/4 tsps Cumin

1 tbsp Dried Rosemary

1/4 tsp Garlic Powder

1/2 cup Ground Flax Seed

1/4 tsp Ground Ginger

1 1/4 tsps Oregano

1 tsp Paprika

2 tbsps Poultry Seasoning

2 2/3 tsps Sea Salt

1/4 tsp Sea Salt & Black Pepper

1 pinch Sea Salt & Black Pepper

0 Sea Salt & Black Pepper

1 1/3 tbsps Turmeric

Frozen

3 cups Frozen Mango

Vegetables

4 cups Asparagus

5 Beet

4 Carrot

1/2 head Cauliflower

3 cups Cauliflower Rice

8 stalks Celery

1/4 cup Cilantro

2 Cucumber

8 cups Dandelion Greens

3 1/4 Garlic

1/4 cup Ginger

2 cups Green Beans

8 cups Green Cabbage

1/2 head Green Cabbage

1 cup Green Onion

3 stalks Green Onion

3 Heirloom Carrots

7 cups Kale Leaves

2 cups Mushrooms

2 Parsnip

3 Red Bell Pepper

5 Sweet Potato

1 bunch Swiss Chard

3 Yellow Onion

4 1/2 Zucchini

Boxed & Canned


1 can Lentils

2 cups Wild Rice

Baking

1/3 cup Honey

3 cups Oats

1 tbsp Tapioca Flour

Bread, Fish, Meat & Cheese

2 lbs Chicken Breast

4 Cod Fillet

3 lbs Extra Lean Ground Turkey

1/2 cup Hummus

1 lb Salmon Fillet

Condiments & Oils

2 tsps Coconut Aminos

3/4 cups Coconut Aminos

1/2 cup Coconut Oil

3 1/3 tbsps Extra Virgin Olive Oil

Cold

1 cup Oat Milk

Other

10 cups Coconut Water

1/4 cup Collagen Powder

1 1/4 lbs Collagen Powder

6 Collagen Powder

28 Ice Cubes

10 3/4 cups Water


Peach Buckwheat Pudding-HYC7 ingredients · 2 hours 10 minutes · 1 serving

Directions

1. Place the buckwheat groats in a medium-sized bowl and cover with water. Let soak forat least 2 hours, or overnight.

2. Drain and rinse the buckwheat and add it to a food processor with the milk, flaxseeds,collagen and cinnamon. Blend until smooth.

3. Add buckwheat pudding to a bowl and top with peaches and blueberries. Enjoy!

Ingredients

1/2 cup Buckwheat Groats (dry)

1/3 cup Oat Milk


1/8 tsp Cinnamon

1 Peach (sliced)

2 tbsps Blueberries

2 tbsps Collagen Powder


Sweet Potato & Turkey Hash-HYC6 ingredients · 30 minutes · 2 servings

Directions

1. Cook the ground turkey on a pan. Remove once finished to a plate.

2. In the same skillet, add 1/4 cup water, bring to boil, add the diced sweet potato andsteam for 7-8 mins until softened.

3. Add the kale and the apple to the sweet potato with the cinnamon and cover with a lid.Cook over medium for 1 to 2 minutes, or until the kale is wilted. Then add the turkeyback to the skillet and mix until warmed through. Add sea salt to taste. Divide into bowlsand enjoy!

Ingredients

1 lb Extra Lean Ground Turkey

1 Sweet Potato (medium, diced into cubes)

3 cups Kale Leaves (chopped)

1 Apple (medium, diced)

1/8 tsp Cinnamon

1/4 tsp Sea Salt


Overnight Oats with Strawberries-HYC8 ingredients · 8 hours · 4 servings

Directions

1. Add the water, oats, flaxseeds, collagen, honey, and cinnamon in a large container. Stirwell to combine. Seal and place in the fridge overnight, or for at least eight hours.

2. Store in the fridge until ready to eat. Serve with strawberries, blueberries and enjoy!

Ingredients

1 cup Water (unsweetened, plain)

1 cup Oats (Gluten free)

2 tbsps Ground Flax Seed

2 tbsps Honey

1 tbsp Cinnamon

1/4 cup Strawberries (chopped)


1/4 cup Blueberries


Golden Smoothie-HYC7 ingredients · 5 minutes · 1 serving

Directions

1. Place all ingredients in your blender and blend until smooth. Add more water as needed.Pour into a glass and enjoy!

Ingredients

1 cup Coconut Water

1 cup Frozen Mango

1/2 Banana (frozen)

1/2 Zucchini (chopped and peeled, frozen)

1 1/2 tsps Ginger (fresh, minced)

1 tsp Turmeric

2 Collagen Powder (SCOOP)


Detox Green Juice-LV & GB6 ingredients · 10 minutes · 2 servings

Directions

1. Run all ingredients through a juicer.

2. Divide between glasses and enjoy! Add some fiber back into the smoothie!

Ingredients

4 cups Dandelion Greens

1 Cucumber (chopped)

1 Lemon (juiced)

2 Apple (peeled and chopped)

1 tbsp Ginger (grated)

1 Beet


Hummus & Veggies Snack Box4 ingredients · 5 minutes · 1 serving

Directions

1. Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!

Ingredients

1/2 Red Bell Pepper (sliced)

2 stalks Celery (cut into small stalks)

1/3 cup Blueberries

1/4 cup Hummus


Blueberry Agua Fresca-HYC7 ingredients · 5 minutes · 2 servings

Directions


2. Divide ice into glasses, pour in the Blueberry Agua Fresca and enjoy!

Ingredients

1 cup Blueberries

1/2 Lime (juiced)

1 cup Coconut Water

1 cup Water



1/8 tsp Sea Salt


Cherry Agua Fresca-HYC7 ingredients · 5 minutes · 2 servings

Directions


2. Divide ice into glasses, pour in the Cherry Agua Fresca and enjoy!

Ingredients

1 cup Cherries

1/2 Lime (juiced)

1 cup Coconut Water

1 cup Water



1/8 tsp Sea Salt


Sheet Pan Chicken Teriyaki11 ingredients · 35 minutes · 4 servings

Directions

1. Preheat oven to 400

2. Chop carrots, zucchini, onions, mango.

3. Heat small saucepan over low heat. Add coconut aminos, oil, lemon, garlic, ginger.

4. Once mixture comes to a boil, add tapioca and whisk in mixture for about 3 minutes untilslightly thickens but not too much. Remove from heat.

5. Cut chicken into thin slices to cut down on cooking time. Add chicken to sheet pan, coatwith some sauce. Bake for 10 minutes.

6. Remove from oven and add vegetables. Coat vegetables with sauce and bake for 15-20minutes until softened. Remove from sheet pan and serve with cauliflower or rice ifdesired.

Ingredients

1 lb Chicken Breast

2 Zucchini

3 Heirloom Carrots (sliced)

1 cup Mango (chopped)

1 Zucchini (yellow zucchini)

3/4 cups Coconut Aminos

1 Garlic (CLOVE)

1 tbsp Tapioca Flour

1/4 cup Lemon

1 tsp Ginger

1 Yellow Onion

2 tbsps Coconut Oil (melted)


Unstuffed Cabbage Rolls-pre10 ingredients · 45 minutes · 4 servings

Directions

1. heat the coconut oil in a large stock pot over medium-high heat. Add the turkey andonions and saute for about 5 to 7 minutes, or until turkey is cooked through andbrowned. Drain off the fat.

2. Add the cabbage, bell pepper, cauliflower rice, celery, sea salt and black pepper. Bring toa boil, then reduce to a simmer. Let simmer uncovered for 15 to 20 minutes, or untilcabbage is tender.

3. Stir in the cooked rice until everything is well mixed. Let sit over low heat for another 5minutes.

4. Divide into bowls and enjoy!

Ingredients

1 cup Wild Rice (uncooked)

3/4 cup Water

1 tbsp Coconut Oil


1 Yellow Onion (small, finely diced)

8 cups Green Cabbage (finely sliced)

1 Red Bell Pepper (chopped)

1/2 tsp Sea Salt

1/2 tsp Black Pepper

1 stalk Celery


Baked Cod with Green Beans & Carrots-oxalate10 ingredients · 35 minutes · 2 servings

Directions

1. Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.

2. Add the carrots and green beans to the baking sheet and season with half of the coconutoil and half of the salt. Toss to evenly coat, arrange in a single layer, and bake for 15minutes.

3. Meanwhile, in a small bowl combine the paprika, garlic, cumin, ginger, and remainingsalt.

4. Remove the vegetables from the oven and flip. Make space for the cod fillets in thecenter of the baking sheet. Add the fillets and drizzle with the remaining coconut oil andthe spice blend. Rub to coat all sides evenly. Continue to bake for 15 to 18 minutes oruntil the fish is cooked through and flakes easily and the vegetables are tender. Dividebetween plates and enjoy!

Ingredients

2 Carrot (large, peeled and thinly sliced)

2 cups Green Beans (trimmed)

1 tbsp Coconut Oil (melted, divided)

1/4 tsp Sea Salt (divided)

1/2 tsp Paprika

1/4 Garlic

1/4 tsp Cumin

1/4 tsp Ground Ginger

2 Cod Fillet

1 tsp Oregano


Spanish Chicken and Rice16 ingredients · 30 minutes · 4 servings

Directions

1. Prep rice of choice. Or swap for cauliflower rice.

2. Combine seasoning in a cup - garlic powder, oregano, paprika, cumin, salt, pepper

3. Heat 2 tbl olive oil or coconut oil in pan. If using chicken breast, cut in halves andtenderize with fork. Cook chicken for 8-10 mins each side, season with ½ seasoning.

4. In another pan, add ¼ cup water, bring to boil, add mushrooms and chopped bell pepper.Steam for 3-5 minutes, drain water. Add broth and bring to boil, reduce to simmer for 1-2minutes, add chicken, rice, kale, lime, cilantro, green onions, remaining season.

Ingredients

1 lb Chicken Breast (Or Chicken Thighs)

2 tbsps Extra Virgin Olive Oil (Or coconut oil)

1 Red Bell Pepper

2 cups Mushrooms (Chopped)

1 cup Green Onion (Or leeks)


1 cup Wild Rice (Or wild rice)

2 tbsps Lime Juice

1/4 cup Cilantro

1/4 tsp Garlic Powder

1/4 tsp Oregano

1/2 tsp Paprika

1 1/2 tsps Cumin

1/2 tsp Sea Salt

1/2 tsp Black Pepper

4 cups Kale Leaves


Baked Salmon3 ingredients · 20 minutes · 4 servings

Directions

1. Preheat oven to 350ºF (160ºC).

2. Place the salmon fillets on a baking sheet lined with parchment paper. Add seasoning.

3. Bake for 12-15 minutes until fish flakes.

Ingredients

1 lb Salmon Fillet

Sea Salt & Black Pepper

1 tbsp Dried Rosemary (roughly chopped)


Roots & Greens Mashup10 ingredients · 30 minutes · 4 servings

Directions

1. Add one tbl coconut oil and 1 cup of water to a pan

2. Chop all veggies

3. Add chopped sweet potato, beets, parsnip and lentils to the pan

4. Cover and let simmer for 10 minutes

5. Add cabbage & spices, simmer for 5 mins

6. Add chopped rainbow chard, mix in over heat for 2 mins. Serve.

Ingredients

2 Sweet Potato

3 Beet

2 Parsnip

1/2 head Green Cabbage

1 can Lentils

1 bunch Swiss Chard

1 tsp Turmeric

1 tsp Ginger

1 pinch Sea Salt & Black Pepper

1 tbsp Coconut Oil


Shepherd's Pie Bowls-HYC11 ingredients · 45 minutes · 4 servings

Directions

1. Place the yellow potato and cauliflower in a large pot. Fill with enough water to coverthem by one inch and cook on high heat until boiling. Once boiling, set a timer for 10minutes.

2. While the cauliflower and potatoes are cooking, heat oil in a large skillet. Add the onion,carrots, celery, and garlic. Cook for 5 to 10 minutes, or until veggies are softened, thenadd the turkey and poultry seasoning. Stir the turkey around while it cooks to break it intosmall pieces. After about 10 minutes, or once the meat is cooked through, remove thepan from heat and season to taste with salt and pepper.

3. When the potato and cauliflower are tender and easily pierced with a fork, drain themand return to the pot. Add oat milk and mash with a fork or potato masher. Season totaste with salt and pepper.

4. To assemble the bowls, divide the meat and the potato mixture between bowls orcontainers. Enjoy!

Ingredients

2 Sweet Potato (medium, chopped- hannah/white)

1/2 head Cauliflower (chopped ino florets)


1 Yellow Onion (medium, diced)

2 Carrot (medium, peeled and diced)

3 stalks Celery (diced)

2 Garlic (cloves, minced)


2 tbsps Poultry Seasoning

Sea Salt & Black Pepper (to taste)

1/4 cup Oat Milk


Pan Seared Cod with Cauliflower Rice-HYC8 ingredients · 20 minutes · 2 servings

Directions

1. In a small bowl, add the cod along with the ginger, coconut aminos and half of the oil. Letit sit while you prepare the cauliflower rice.

2. In a skillet over medium heat. Add the remaining oil and then the cauliflower rice. Sautéfor 5 to 7 minutes. Add the lime juice to the rice and stir. Remove the rice and set aside.

3. In the same skillet over medium-high heat, add the cod along with the marinade. Ensurethe cod is skin side down. Cook for 2 to 3 minutes until the bottom is browned. Add thewhite parts of the green onion and cook for an additional 3 to 4 minutes. Flip the codover and cook for 1 minute more. Remove from heat.

4. Divide the cauliflower rice onto plates and top with the cod. Garnish with the sliced greenpart of the onion. Top with the salt and enjoy!

Ingredients

2 Cod Fillet

1 1/2 tsps Ginger (fresh, minced)

2 tsps Coconut Aminos

2 tbsps Coconut Oil (divided)

3 cups Cauliflower Rice

1 1/2 tsps Lime Juice

3 stalks Green Onion (green and white partsdivided, sliced)

1/4 tsp Sea Salt


Steamed Asparagus-HYC3 ingredients · 10 minutes · 4 servings

Directions

1. Set the asparagus in a steaming basket over boiling water and cover. Steam for 3 to 5minutes for thin asparagus, or 6 to 8 minutes for thick asparagus. Enjoy!

2. Drizzle with 1 tsp olive oil, salt, pepper

Ingredients

4 cups Asparagus (woody ends trimmed,chopped in half)

1 tsp Extra Virgin Olive Oil

1/4 tsp Sea Salt & Black Pepper


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